Yes, traditional bread, especially whole grain wheat bread, is considered high in lectins, particularly wheat germ agglutinin (WGA), because grains are a major source of these plant proteins, which function as a plant's defense mechanism. However, lectins are water-soluble and significantly reduced by cooking, fermentation (like in sourdough), sprouting, and soaking, so the amount in your bread depends heavily on how it's made.
Whole Grains are Worse than White Bread
Whole grains have something white bread doesn't: wheat germ agglutinin (WGA) – a lectin or a plant protein that behaves a lot like the hormone insulin.
Some of the most common high-lectin plant foods include:
Foods such as white bread, pasta, and pastries are made with refined flour, which has been stripped of its fiber and nutrients. Refined flour is metabolized much more quickly than unrefined carbohydrates, which can cause blood sugar spikes that lead to inflammation [2].
There's a bread out there that you can have as much as you want. It's called the Barely Bread and comes with a nod of approval from well-known American heart surgeon Steven Gundry, who has created its recipe. He believes it's the best bread one can have. It contains no grains and is lectin- and gluten-free.
Sourdough bread is the best bread for gut health. This is due to the fermentation process of sourdough bread. In contrast to white bread, which is made with commercial yeast, sourdough bread is made with a sourdough starter made from wild yeast.
Seeds: Lectins are contained in the seeds and skins of fruits and vegetables, so avoid pumpkin, sunflower, and chia seeds. Cow's Milk: As a reminder from chapter 2, almost all products from cow's milk contain a lectin-like protein called casein A-1, so avoid ice cream, yogurt (even Greek yogurt), and cheese.
Wholegrain breads are also a source of polyphenols. These are plant compounds that can have anti-inflammatory and antioxidant properties. You might find wholegrain flatbreads, tortillas, bagels, naans, pitas, and other types — but the proportion of whole grains matters. Look for products that are 100% wholegrain.
Inflammatory Foods
Restoring the gut microbiome. LPS, gluten and lectins all cause severe disruption to the gut wall and the gut microbiome, causing leaky gut syndrome and dysbiosis. Although the cause is different in each case, the result — systemic inflammation causing joint pain and osteoarthritis — is the same.
Existing gut issues: If you have irritable bowel syndrome, Crohn's disease, leaky gut syndrome or chronic inflammation, your gut may be more sensitive to lectins. Eating high-lectin foods could make symptoms like bloating, gas, pain or fatigue worse.
Here are a few to keep an eye on:
Berries such as strawberries, blueberries, raspberries, and blackberries are delicious and nutritious lectin-free options. They are packed with antioxidants, vitamins, and minerals, making them a perfect addition to any diet.
While gluten is often blamed for bread intolerance, other components in bread can also trigger symptoms for many individuals. These non-gluten factors include fructans (a type of FODMAP), yeast, and various additives like preservatives and emulsifiers.
Lectins are a type of protein found in a variety of foods, especially in legumes and whole grains. They are present in dairy products including cheese, but the lectin content is generally significantly reduced during the cheesemaking process due to the high heat and fermentation.
Fermentation: Fermentation processes, such as in the case of sourdough bread or fermented soy products like tempeh and miso, can naturally break down lectins and enhance digestibility in these foods.
Anti-inflammatory diet
To reduce levels of inflammation, aim for an overall healthy diet. If you're looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
“Yogurt is associated with decreased inflammation, decreased insulin resistance and it may prevent type 2 diabetes,” Dr. Hu says. Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that has yet to be confirmed with rigorous trials, he says.
Good food options for an anti-inflammatory breakfast include:
Choose 100% whole-grain bread and make sure "whole-grain" is listed first in the ingredients. Limit bread made with "enriched flour." Look for bread with at least 2 to 3 grams of fiber per slice. Check the ingredients list and avoid breads with added sugar.
• Eat Low-Glycemic Load (GL)
These foods include complex carbohydrates (such as unprocessed whole grains, starchy vegetables, and fruits), protein, fats, and foods rich in fiber that help to keep blood sugar stable and reduce the inflammatory effects of insulin.
Dr. Gundry recommends lectin-free options like pasture-raised eggs, avocado with MCT oil/ olive oil, nuts (walnuts, macadamias, pistachios), and sheep/ goat yogurt/ coconut yogurt for breakfast, often delaying it or eating calories in a short window; he advises against typical cereals, oats, and cow's milk yogurt due to lectins, promoting foods that support gut health.
There's no single "healthiest" fruit; the best approach is variety, but berries (blueberries, strawberries, blackberries) and avocado often top lists for antioxidants, fiber, healthy fats, and vitamins, while apples, kiwis, and oranges are excellent choices for convenience, heart health, and digestion. Aim for different colors to get a broad spectrum of nutrients like antioxidants and fiber, supporting overall well-being.
Coconut milk: Coconuts contain the lowest lectins, so a coconut milk made from only coconuts will be nearly lectin-free. Pea protein milk: While peas contain lectins, isolated pea protein used in milks is purified and treated, minimizing active lectin content. Cow's milk: Lectins are not found in cow's milk.